Comparing Nutrients in 7 ounces Dry Mashed Potatoes Flakes VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Dry Mashed Potatoes Flakes	9%	1%	90%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Dry Mashed Potatoes Flakes	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	24.2% 703kcal	8.5% 246kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	3.35% 0.054g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.18g	0.23% 0.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	124% 161g	34.2% 44.5g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	2.7% 1.94g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 1.77g	NA	g per day for Men 19-50 years
Sucrose	% 1.96g	NA	g per day for Men 19-50 years
Fiber	34.5% 13g	48.6% 18.5g	38g per day for Men 19-50 years
Protein	29.6% 16.6g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Dry Mashed Potatoes Flakes	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	163% 1.96mg	21.3% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	77.7% 12.4mg	6.7% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	82.6% 4.13mg	8.7% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	114% 1.5mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	23% 91μg	36.7% 147μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	179% 161mg	2.65% 2.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.4% 0.06mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.4% 17.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Mashed Potatoes Flakes	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	5.36% 53.6mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	35.5% 0.32mg	63.7% 0.57mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	30% 2.4mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	31% 131mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	27.4% 0.63mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	44.2% 310mg	39% 272mg	700mg per day for Men 19-50 years
Potassium	64% 2179mg	24.5% 831mg	3400mg per day for Men 19-50 years
Selenium	48.3% 26.6μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	10% 153mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	0.35% 13g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Mashed Potatoes Flakes VS Boiled California Red Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Dry Mashed Potatoes Flakes versus 7 oz of Boiled California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Dry Mashed Potatoes Flakes vs Boiled California Red Kidney Beans:

• 7 ounces of Dry Mashed Potatoes Flakes have 7.7 times more Vitamin B1, 1.8 times more Vitamin B2, 11.6 times more Vitamin B3, 9.5 times more Vitamin B5, 7.2 times more Vitamin B6 and 67.5 times more Vitamin C than Boiled California Red Kidney Beans.
• While 7 oz of Boiled California Red Kidney Beans contain 1.6 times more Vitamin B9 than Dehydrated Mashed Potatoes Flakes.
• 7 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Dehydrated Mashed Potatoes Flakes as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Dry Mashed Potatoes Flakes vs Boiled California Red Kidney Beans:

• 7 ounces of Dry Mashed Potatoes Flakes have 1.4 times more Magnesium, 2.6 times more Potassium, 11.2 times more Selenium and 19.3 times more Sodium than Boiled California Red Kidney Beans.
• While 7 oz of Boiled California Red Kidney Beans contain 2.4 times more Calcium, 1.8 times more Copper, 2.5 times more Iron and 2 times more Manganese than Dehydrated Mashed Potatoes Flakes.
• Both Dry Mashed Potatoes Flakes and Boiled California Red Kidney Beans contain similar levels of Phosphorus and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dry Mashed Potatoes Flakes have 2.9 times more Energy and 3.6 times more Carbohydrate than Boiled California Red Kidney Beans.
• While 7 oz of Boiled California Red Kidney Beans contain 1.4 times more Fiber than Dehydrated Mashed Potatoes Flakes.
• Both Dry Mashed Potatoes Flakes and Boiled California Red Kidney Beans offer comparable quantities of Protein per seven ounces.
• 7 ounces of Dry Mashed Potatoes Flakes provide inadequate amounts of Omega 3
• Both Dehydrated Mashed Potatoes Flakes as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 6 in seven ounces.